Couch to 5K- join us if you dare, running is highly addictive!!

[cinnamongreyhound]

Another thread for us long termers and a new one for those just starting. Whatever stage you're at come and join us for lots of advice and moral support.

Old thread here

I would also counsel that you take the rest day. As someone who completed the whole programme (having done it absolutely properly!) I struggled with shin pain from weeks 5 onwards, and took extra rest time - but still ended up having to have treatment from my osteopath to sort me out.

I'm allowed to run now, but I have to take two rest days rather than one to make sure that I don't suffer again.

And stretching afterwards is hugely important - it's this which helps to keep your muscles supple and to prevent soreness.

Re apps, I use Get Running, which tells you when to start/stop, and when you've reached the halfway point if you need to turn round. Map My Run also has an app which you can use too - I use both. Get Running just tells you how many minutes to run form whereas Map My Run records how far you have run, and also gives you info about your pace and how many calories you will have burnt.

It's complicated though . I start my music playing, then launch Get Running, and then when I get to the running part (after the 5 minute brisk walk to warm up) start Map My Run.

FANTASTIC ItsNotUnusualToBe! Well done!

I ran my first 25 mins (Wk7 Day1) and just over 2 miles at 7.30 this morning and am feeling similarly pleased with myself! Felt a bit tired when I got up and thought I might struggle but it actually felt pretty good...thinking Day2, which I plan to do on Thursday or Friday might be a bit harder so think I will go for a nice flat route to make it easier!

Am actually feeling like a 'runner' now and there is a 2 mile novice run round a local strawberry farm next Wednesday evening which I might just enter!! LOVING the feeling of having successfully done my exercise for the day already too!

Congrats everyone! Sounds like we've all been putting in some kms this week.

I finished c25k a fortnight ago and moved onto c210k but found my legs getting more and more sore. On a friend's recommendation I switched to the Hal Higdon programme to run a 10k and I'm feeling so much better. Anyone else tried this one? I loved c25k but the next step was just not working for me.

I'm also using the Nike app which is free and seems to work really well. I can set the distance I want to do and it gives me updates as I go.

Hi all, just checking in as a new runner now up to wk6 run 2 and loving it! The good weather and long evenings have made this a good time of year to get started and hopefully I will get into good habits that will sustain me through the long dark cold Scottish winter ahead. I was finishing the second of the 10 minute runs last night when I frightened the life out of the older man on the pavement ahead of me by letting out the most enormous grunt of relief :) But he was lovely and congratulated me on making such an effort to get fit- it really made me feel good.
There is a Park Run local to me on a Saturday morning which I am aiming for in a few weeks- but kids activities at the eweekend will make this difficult on a regular basis.
When I started this programme (the lovely Laura on the NHS C25K) I worked out that in week 9 we would be on our holidays in Spain and my aim is to be able to run 5k along the beach path in the early morning sunshine throughout our holidays as my reward for perservering.

Hi again, just a quick update (sneakily MNing from my desk at work...).

I was supposed to do Week 2 Run 1 yesterday, but was too tired after my first day back at work after a week's chilling at home. So I got up early & did it this morning. All went well, except that I arrived at work with a face still resembling a beetroot from the effort!

Great to hear how everyone else is getting on.

I love the idea of beach running 3nationsfamily!

I just went to iTunes and searched nhs couch and found it there.

3nationsfamily Love the idea of your goal to run while you are on holiday. I am in Scotland too and funnily enough was just thinking today, after my early morning run, that it will be a very different story come the winter! Which is your local park run? My DH regulalry does Dundee and St Andrews, which are lovely...and the Edinburgh one is great too...nice and flat!!

Yes, I am in Edinburgh so it will be the nice flat Cramond route! I did have a spell of running a couple of years ago which was all during the winter- still did most of it outside and best advice was to buy a pair of gloves, and a Merino base layer like this one from Mountain Warehouse who often have 2 for 1 offers.

Thanks for that link, those look great, will definitely invest!

I am considering making Edinburgh my first park run since we are going to be down there in a few weeks anyway, which will coincide with me finishing C25K...might as well ease myself in!!

Do I shed wk 1 run 3 today. Felt amazing. Doing week 2 tmrw and not at all daunted by the thought of doing 90 secs. Feeling much fitter after just one week of the programme.

Do I shed?? No no. That should read just finished.

I've just discovered mapmyrun oh this is going to turn me into a runner!

I've plotted my routes, and planned where the poor dog is going for the next week. Quite looking forward to the morning now w3r2...

Thanks BWIW, I used the mapmyrun app tonight and it was fab!!!

Did 7.5km tonight in 44 minutes. Was so tired but went anyway and I feel so much better and really enjoyed my run. Went in my shorts for the first time ever, a bit self conscious but I'm moving so fast no one sees me for long . Was warm and the dog didn't fare very well but only saw two pairs of cyclists and one dog walker the whole time!

Hi everyone, can I join in? I'm trying to get fit after a crappy year - 3 miscarriages in 10 months and a lot of comfort eating chocolate and moping on the sofa. I'm not really overweight, like most women alive I'd like to lose half a stone, but I am unfit and am not and never have been a runner. I've managed to stagger round Race for Life a few times in the past and 5k a few times a week sounds achievable.
I bought some running shoes from a very bossy man today who told me exactly which ones I was allowed to buy, so I'm all set. I'm planning to download the podcasts.
Can I ask how you go about choosing a route? Where I live is quite hilly, and the local park is about a mile away - do I aim for there from home, do most of the run there and then head back? I'm not clear whether you cover 5k all the time but to start with you are walking most of it, or whether the distances build up over the weeks.

Another one in Scotland and remember starting in the New Year by walking in the pitch dark evenings on snow and ice..oh, but the stars were beautiful!
Well done "unusual" you have made brilliant progress. Was supposed to try a morning run this morning but the plan was sabotaged by spending last night customizing our race for life t-shirts with a glass bottle of wine and thus over sleeping this morning!!

Hi Baking (s) - both of you! Is there anther club I don't know about?!

Tins - I didn't really choose a route, just headed out of the gate and kept going til Laura (on the podcast) said I was halfway, then turned around. She talks you through it all. You build up to 5k. In w3 I'm doing around 3,7 km but seem to go a bit faster and so further on each outing. I can't call them runs yet

Hello all

I am just graduating from C25K.

I started running in January this year, and had a bit of a slow start due to the snow and ice. I then came off my bike in a nasty crash and so couldn't run for about 6 weeks. I got back into the program but then from mid April came down with a nasty cough/sore throat. I then got married and DH and I were on honeymoon until the end of May, so I have only just completed the program. In fact, my next run will be the first for the full 30 minutes.

I am hoping that I am on track to do the full 5 K in 30 mins, but should not be too much over if I am not.

I had never been a runner before I started the program, as I have exercise induced asthma and until a medication change 2 years ago had never been able to build up any sort of cardio fitness. I can't believe how much I was struggling to run for all the 60 second sessions, when I look at how I can run now.

Phew! Did w4 r2 this morning and it's quite tough...I did it though and feel great now. I love the sense of achievement it's giving me and the endorphins cursing through my body.

I did W3R1 this morning and found the 3 minutes v hard on the first run (managed 2.40). The second was easier as I was on flat ground but I really struggled. Reassuring to know its not just me who is worried about week 4!

I also have a question about outdoor / treadmill running.
Last week I did three runs but one at the gym (friends go once a week so want to join in!). I didn't track it so am running a day behind on this week (if that makes sense). I think I will continue with the gym once a week (also doing toning stuff!) so it seems options are

1. 3 runs per week but do one on treadmill using app, 2 outdoors
2. 4 runs per week with treadmill one as extra (although I will struggle time wise possibly to fit in fourth)
3. 3 runs per week but don't track gym run, so c25k will just take longer

I am wondering if a mix of 2 and 3 is better depending on how many runs I can do - or whether it is ok to mix up outdoor and treadmill - it's just that where I run outdoors is not flat so the treadmill might need to just be an easier extra - or use it to work on pace?

Sorry for long post. Lovely to read everyone else's updates.

MsGee I've just done w3r2. MUCH easier than the first time of trying 3 mins - and in fact, I ignored laura, and did 90s jog, 90s walk, 3 run, 3 walk, and then carried out with the 3mins - so 3 run, 3walk, 3 run (her cool down), and then walked back home!!! Nothing to do with the fact it go me out of running back up the hill!! - I've got 2 ups and 2 downs, and usually end up running 3 of them......

Is there anyone here who is a bra expert? How much should me (large) norks juggle about? Thinking about a lady running yesterday i saw, where there was quite a lot of movement. I thought mine were strapped down quite well, is it possible they are still moving too much? In which case what to do??? Or how to find out if there is enough support???

Hi everyone. I've been lurking here but have just done week 5 run 3 - 20 minutes!!! - and wanted to share

My pace was 8 minutes/km but I ran the full 20 minutes and it was OK.

Never thought I'd get here in 5 weeks.

Hi, to all. I don't know if you remember me! I only got mid-way through W2 and came down with some dreaded lurgy that took weeks to shift. That was 5 weeks ago but this morning I felt good enough to get back on the treadmill! (does a happy dance)

Not sure if I did the right thing but I just started week 2 again, I didn't struggle that much with it before and I slowed my pace right down. (Walked at 3.5, jogged at 4.5)

I now have less than 8 weeks to my hols! EEK!

Marking my spot and will have to back track a bit on here later to see what everyone else is up to!

I am so glad to be back! xx

Lots of activity on here, well done to everyone who's sticking with the programme. Because it takes at least 9 weeks everyone will have some set backs, as life never goes smoothly for weeks on end! The key is not to be thrown by the set backs.

Migrant
I'm looking for the next challenge after my 5k race next week, so I'm interested in the 10k programme, aiming for a sub 1hr 10k next March. Is it free?

I did hilly 5k in 27 mins again today, I'm not getting faster, but it's getting easier! Although my calf was niggling a fair bit going uphill, so I've done extra stretches, ice and brufen, fingers crossed it's nothing serious.

And welcome back, Dingle!